5 Keys to building muscle are all you need. I know there are magazines, pod-casts, articles, books and shows that have endless information on how to build muscle. Whether you are a beginner or an elite lifter, these are the rules that will never change.
These are the top 5 keys to building muscle.
1. To build a muscle you have to place a demand on it that it is not used to.
If you have been lifting for a while, lift heavier, slower and take longer breaks. Forget the sets with reps over 10. Each workout does not have to be to set a PR. However, if you are trying to bulk up, when the lifts become somewhat easy with perfect form, it is time to add more weight.
2. Eat more protein.
Eat approximately 2 grams of protein per lean pound of body weight. If you have been eating 1 gram or less, you need to add more protein to your diet. Eggs, Whey, Casein, Chicken, Fish, Beef and Oats are the best sources. Protein is the only nutrient that builds and repairs torn down muscle tissue.
3. Supplement with Creatine Monohydrate.
Studies still show that to put on mass, and gain power and strength, Creatine Monohydrate is still the best supplement out there. Creatine prefers to be absorbed with a simple carb (sugar) so it is best ingested in the post workout shake.
4. Eat your Carbohydrates.
To build muscle you have to have strength. To have strength, you have to have the energy to exert the power to get the contraction and lift heavier weights. Eat your carbohydrates before and after your intense workout sessions. The body’s preferred source of energy is carbohydrates. Save the low carb diets for the wussies!
5. REST.
The only time you are building muscle is when you are resting or sleeping. The gym is where you tear them down. In bed is where you build. Make sure that you are getting in 7-8 hours of good sleep. Besides being worse at burning fat, missing sleep will make you prevent muscular gains. Get a good nights sleep every night.
There you have it. The 5 keys to building muscle. Starting tomorrow, start with a great breakfast, a killer workout, a great post workout shake, and a good nights sleep.
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Dawn
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